Haha yeah they are pretty brutal. But I actually feel the most strain in my elbows... Shoulders tend to feel surprisingly good afterwards!

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PM
Warmups: 30 air squats

Squat:
60kg x 8
100kg x 3
120kg x 2
140kg x 1
150kg x 1 - felt heavy. This was just so the 130kg set wouldn't be a shock in terms of weight.
130kg x 10 - 7.5kg PR but felt AWFUL
130kg x 1 - paused and form focus Wow I could tell how fatigued I was here. My form was all over the place - I couldn't find depth and was struggling to sit between my legs and stay upright AND I wasn't finishing with my hips. Still, I got the ten reps I came for so can't complain too much but this should have been much prettier and easier than it was!

Burpees:
50 as fast as possible
Time: 5:55 FML I suck so hard at these, this is an embarrassing time/score. They felt marginally easier than Tuesday though at least.

Notes:
Seriously looking forward to my weekend off - today was tough and required a tad more mental push than I'm used to - again I started getting really nervous a couple hours before my squat session.

BUT overall I am very happy - my first ever ten session week went very well with numerous PRs and lots of great training. As an experiment I deem it successful and am looking forward to the weeks and months to come!

In keeping with the melodramatic opening theme of this log, I really feel like this week has improved me as a person; designing and then completing this schedule isn't much in the grand scheme of the universe but I'm proud of myself. I can tell that by continuing on this course I will only become a stronger and better person - both physically and mentally.

Jab1 wrote:
Thanks dude, glad to know they look okay - they felt really good. Just to clarify - by getting over the more more you mean my shoulders coming more forwards right? And what do you mean by finishing the first pull - I don't know what the finish position looks like. suchanoob.

This chart does a pretty good job of showing what I was going to attempt to explain.

MetCon: 5 rounds as fast as possible of:
5 burpees
5 ring dips
Time: 4:42 Burpees felt so much better today and conditioning seems up in general. Didn't go massively intense but this was still pretty challenging and I got a good sweat going. Just right really.

Notes:
By how I was feeling this morning I really wasn't expecting much today - but it turned out pretty awesome. Once my upper back catches up to the extra volume I am hoping for good things with my flat bench. And incline just feels amazin' right now. Great session.

One other thing - my dad fixed up the speakers in my gym. I swear having music in the same room as me got me adrenalised and wired like I'd just had an espresso. I'm used to very solitary training (just me, no music) and hardly ever drink coffee or caffeinated drinks - so seem to be very easily stimulated by other things. Very cool, but I should probably watch that so I don't get overstimulated and fry myself.

Very solid pressing man! 2 plate incline is cool, I'm a way off it with my current sequencing (inclines 3rd) but they feel awesome to me (way better then flat benching, shoulders wise) so it will be cool milestone.

Notes:
Absolutely shattered today, need an early night tonight! Kept dozing off at work. One of those days where I just had to plug through and get the work done - no theatrics or prettiness today (well, except I'm always pretty). Rack pulls felt crappy so I cut them short. Hands were feeling tired and sore as well. But front squats went well in spite of all that so I'm pleased.

Notes:
Got the work in, pleased with how it went. Possibly feels like left elbow tendinitis is flaring up so need to keep a check on that since it's been problematic in the past. Back levers feeling much better. And even though I don't have as much between my legs (nomsayin'??!!!) on pullups the total weight when I include my bodyweight is the most ever so I can't be too annoyed!

Solid training. Good to see your getting your pump on as well, I remember in sincityiron's thread talking about how regardless of bodypart and goals he thinks you can only do good by leaving the gym with a huge pump as well as hitting some numbers. I completely agree, and think more PLers should think this way (unless they are training the lift multiple times a week)

jake_j_m wrote:
Solid training. Good to see your getting your pump on as well, I remember in sincityiron's thread talking about how regardless of bodypart and goals he thinks you can only do good by leaving the gym with a huge pump as well as hitting some numbers. I completely agree, and think more PLers should think this way (unless they are training the lift multiple times a week)

I agree guys. One of my favourite things to do is work up to a heavy weight and then take a load off and bang out 10 reps. Pump feels good man. And the pump has also massively increased the amount my elbows can handle. <3 the pump.

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AM
Warmup: 15 air squats

Squat Clean:
20kg x 5
40kg x 5
60kg x 3 - felt a bit rough here, nearly called it
70kg x 3
70kg x 3
70kg x 3 - best my cleans have ever felt Was thinking about some of the tips Phlegms has given me - getting closer to the bar and so on and also worked on keeping my upper back really tight. Started clicking on the third set and felt much better.